Intermittent fasting, done correctly, is a very healthy and effective way to lose fat and greatly improve health overall.
If you’re new to intermittent fasting, you might have a few challenges both mentally and physically as your body adapts to going without food for longer periods than you’ve been accustomed.
The good news is that after a few fasts, the challenges will lessen – even disappear – and you’ll experience the benefits of intermittent fasting such as better body composition, reduced appetite and increased energy and sense of well-being.
One of the challenges that some people face is binge eating after a fast. This can be an extreme response to hunger, or almost entirely psychological – a feeling that one ‘deserves’ a treat for making it through the fast.
Overeating occassionally usually isn’t a concern, but if it continues it will, of course, undo fat loss results.
10 Ways to Reduce The Chance That You’ll Binge Eat After A Fast
1. Fast only 1-2 times a week
2. Fast for no more than 24 hrs at a time
3. Eat a reasonable amount of protein
Note: Protein, when compared to fat and carbohydrate, is the best at blunting appetite. According to the latest studies, . 7 – 1 g of protein per lb of body weight is a reasonable healthy intake for the average person. Thus, an 100 lb woman should aim for 70-100 g of protein daily.
4. Make the last food/meal before a fast and the first food/meal after a fast high in protein and low in carbohydrate
5. Eat enough fat – at least 25% of your daily calories should come from fat
6. Maintain your usual meal times and the quantities of food you eat for meals and snacks
Note: For health reasons it’s fine to change your eating habits if they need to be changed but it may be best to do this BEFORE you start to experiment with intermittent fasting. Whatever you choose to do with your diet should be something you can stick with long-term!
7. Give yourself one treat/cheat day every 1-2 weeks
8. Each time you’re tempted to overeat, ask yourself “what’s more important, continuing to lose fat so I look and feel better EVERY DAY or eating this right now?”
9. Drink more water
10. Eat foods with a low glycemic load. Look up ‘glycemic load’ online and you’ll find lists of foods that are suitable
The beauty of intermittent fasting is that after a few fasts many people become so aware and in tune with their body’s energy needs that negative patterns, like binge eating, become a thing of the past.
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